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In this episode of the Making Strides Podcast AJ and Adam close out their series on strength training for runners by answering questions fielded from their listeners. Questions revolve around: -Our thoughts on rest -Soleus injury rehab -Upper body training for runners -Combining intervals and strength work -"Mountain Legs" routine -Blood flow restriction training —— 2:45 Implementing ST while prioritizing rest 7:00 Exercises for soleus injuries 12:20 Benefits of upper body training  17:15 Combining Running intervals and strength work 22:20 Mountain legs routine 27:45 Utilizing blood flow restriction training --- Adam's website at RunMental Adam's Instagram RunMental facebook page AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page

In this episode of the Making Strides Podcast AJ and Adam sit down to discuss programming considerations revolving around strength training (ST) for runners. This is part 2 of a multi-episode series in an attempt to keep them in smaller bite-sized pieces so you can begin taking action after each episode for better, stronger running. In this episode they discuss… -ST in-season vs off-season -Where in your week to ST -Our favorite and least favorite exercises -Exercises for the most important muscle groups -Core work as it relates to running --- 3:40 When to Strength train 8:30 How might ST change in off vs in season 15:50 Frequency of ST 18:30 splitting your week 21:40 Limited equipment? 26:15 Layering strength into your week 33:45 Favorite and least favorite exercise 43:00 The big 3 48:20 Soleus emphasis 52:57 Hitting the quad 55:20 Exercises for the hip 57:30 Isolation vs compound movements 61:10 Core work and running --- Visuals/Charts Bar graph of peak muscle forces while running RPE (Rating of Perceived Exertion) and RIR (Reps in Reserve) relationship chart --- Adam's website at RunMental Adam's Instagram RunMental facebook page AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page

In this episode of the Making Strides Podcast, AJ and Adam sit down to begin a discussion revolving around strength training for runners. This will be part of a multi-episode series in an attempt to keep them in smaller bite-sized pieces. This way you can begin taking action after each episode for better, stronger running. In this episode, they discuss: - what is and isn't "strength training" - variables to manipulate for continued progress - how strong you need to be - the benefits of strength training for runners. You’ll want to listen to the full episode as they finish with a banger by answering the question: Does strength training actually reduce injury risk?! --- 3:30 Terms used to refer to strength training 7:00  What are do we stress with strength training? 9:20 How do we define strength training? 15:40 Why do some things not qualify as strength training? 17:15 What variables can we manipulate? 20:40 How strong do you need to be? 25:00 Trifecta of muscles to prioritize 27:45 Benefits of strength training 28:45 Will you get bulky from strength training? 31:00 Does strength training reduce injury risk? --- Visuals/Charts Bar graph of peak muscle forces while running RPE (Rating of Perceived Exertion) and RIR (Reps in Reserve) relationship chart --- Adam's website at RunMental Adam's Instagram RunMental facebook page AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page 

In this episode of the Making Strides Podcast AJ and Adam sit down with Nick Clark to discuss developing a lifelong relationship with running. Nick has been at the top of the game in the ultra world, runs the Gnar Runners (race organization in the northern Colorado area), and has been running consistently for decades. He brings a wealth of knowledge and perspective with his history and involvement in the running community. He also has a son who is very much into running, so we get to talk about his development now that Nick is on the other side of things to help foster a lifelong love of the sport. 4:00 Nick's entry into running 5:40 AJ’s relates and compares his entry into running 8:15 Adam’s entry to running and setting up for success long term 13:20 Post competitive athletics burnout 15:45 Motivating factors for Nick over the years 22:00 Nick’s motivation to transition to trail & ultra running 23:40 Nick’s injuries over the years…or lack thereof 28:25 Nick’s influence on his son's running journey 31:20 Youth in sports for longevity 35:00 Key components to lifelong running  Nick's Race Directing Company, Gnar Runners Adam's website at RunMental Adam's Instagram RunMental facebook page AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page 

0:42 What is the pelvic floor and pelvic PT? 6:40 What would indicate a need for pelvic PT 11:45 Emily's soap box on Kegels 18:20 Leaking during races. Ok? 25:00 The internal exam 31:40 Fitness and missed periods 36:00 Birth control   In episode 17 of the MSP AJ and Adam are joined by Adam's wife, Emily Schwerdt. She is a pelvic PT at Ascend Physical Therapy in Colorado Springs, CO. This episode touches on very important topics related to women's health that are often pushed under the rug and normalized. Yet many are often very treatable. Emily explains what pelvic PT is and what some indications that it may help you. Also discussed are kegels, leaking and urine issues during races, missed periods, and several other critical topics to the health and well being of the female runner. Enjoy!   IG: @emrunnerdpt Email: eschwerdtdpt@gmail.com Adam's website at RunMental Adam's Instagram RunMental facebook page AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page 

This is a Solo Strides episode with Dr. AJ Cohen, talking about the reasons and motivations for running trail and ultra adventures and races. "Tired, dehydrated, nauseous, feet hurt, legs hurt, fall down, get back up, bleeding, blurry vision. These are the things we feel as mountain-ultra runners shortly after every time we tie our laces and slip out onto those serene trails. What drives us to suffer at that intensity, go home, recover, and then crave it again the next morning?..." From AJ: "I originally wrote this blog 7 years ago, but most of it is still true to this day. The only major thing different is that I have so many more running role models than I used to... including many women as well. I hope this blog resonates with all you listeners!" Link to the original blog. AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page 

In this episode, AJ and Adam are joined by PT and coach Danielle Kroot. She is the owner of Starting Line Run Studio which is Maine's first run studio! Nearing the end of her own pregnancy, she’s been largely underwhelmed by the information out there about returning to running postpartum so she partnered with a postpartum exercise specialist to create a program and fill the void to help women get back to running postpartum. AJ and Adam sit down with Danielle to talk about her journey, the program, and various issues/considerations related to women returning to running who are postpartum.  6:30 The postpartum landscape  11:15 Where to start 15:10 Why wait to run 17:20 When and why to seek out a pelvic PT 25:30 Special considerations for a prolonged recovery 28:45 Restoring pelvic floor and the infamous kegel exercise 34:30 Breastfeeding and energy availability  38:30 How to know if you're at risk for any postpartum related issues 44:40 Strength training postpartum 47:25 Moms run stronger program Moms Run Stronger Program 10% discount for Moms Run Stronger program: MAKINGSTRIDES10 Danielle's IG: @runfitdoc AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page  Adam's website at RunMental Adam's Instagram RunMental facebook page

This is a Solo Strides episode with Dr. Adam Schwerdt. Adam sits down to talk about a key component in training for the runner or any athlete for that matter. To make training work optimally for you, you have to work hard and push the body. However, there is another component that may be even more important. Self-honesty! Being self-honest with yourself engenders long term health, continued performance gains, and makes training more sustainable. Let's talk about it!

In episode 13 of the MSP AJ and Adam are joined by PT and coach Stephanie Mundt. She is the owner of Volante Physical Therapy and Performance in Scottsdale, Az. Steph has been putting out a great series of Instagram posts surrounding various things runners are told that are not only often wrong, but harmful to the future of these runners. It’s a great conversation so buckle up because this one has some heavy hitters!   6:30 "Strength training will prevent injuries" 12:15 "Your knees hurt because your hips are weak" 17:40 "It’s coming from your hips" (weak glutes, rotated, q-angle, etc) 23:00 "Engage your glutes" 28: "Just run through it" 32:20 "You’re not stretching enough" 37:34 "You run too much" 41:00 "Running on pavement is bad for you" 45:20 Closing thoughts --- Steph's website at Volante PT Steph's Instagram Volante PT facebook page AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page  Adam's website at RunMental Adam's Instagram RunMental facebook page Email us with any questions or requests at makingstridespodcast@gmail.com

Today we answered listener questions surrounding the topics of: Speedwork building up for and leading up to trail and ultra races. Knowing how fast to run during training. How to maintain fitness during the winter without training as much as you may have during the rest of the year. --- Record your own question to be featured on the podcast at this link. AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page  Adam's website at RunMental Adam's Instagram RunMental facebook page Email us with any questions or requests at makingstridespodcast@gmail.com

This is a Solo Strides episode with Dr. AJ Cohen, talking about accountability as a runner and what it means to toe the line between pushing your potential and getting injured. AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page 

In this episode of The Making Strides Podcast AJ and Adam interview sports scientist and endurance coach Ty Mangum about high-intensity training. Most runners know what it is like to run hard whether it be in a workout or race, but most runners don't know how hard they should/can go or how often. What if you're a beginner rather than a seasoned runner? How might that change your approach to high intensities? What if you're on the track or in the mountains for an ultra? Each relies on different adaptations and therefore requires unique aspects of "training at intensity". Ty expands on some of the differences and how you might go about addressing them. Whether you are a coach, runner, or both this is for you if you want to understand training the aerobic more efficiently! 3:00 Defining the concept of "training" 4:00 "High-Intensity" defined 7:10 How to know how hard you’re going 9:15 Finding your max HR 12:00 Age predicted HR max 14:45 Terrain for Max HR test 15:50 Specificity of training 19:45 Different levels of fitness have different needs 23:00 "Time at intensity", how much do we need? 30:00 Execution of an interval session 35:10 Duration of intervals 43:10 "Sub-threshold" work 49:10 Running economy 57:45 Interval ladders 63:20 Progression of workouts 67:55 Layering in intensity 69:20 Who’s best at holding 90% of HRmax? 72:25 What’s your VO2 max? 74:20 Preference... running or cycling? --- Ty's website Ty's Instagram handle AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page  Adam's website at RunMental Adam's Instagram RunMental facebook page Email us with any questions or requests at makingstridespodcast@gmail.com

In this episode of the Making Strides Podcast AJ and Adam discuss the various differences around trail vs road shoes. When should you make the investment to get trail shoes? Do you always need them for the trail? What makes a trail shoe a trail shoe? All of these and more are answered. Additionally, they discuss some unusual things some do with their running shoes and other helpful tips around the topic of running shoes. If you have been wondering about what type of shoes to get, this episode is a must to listen to.    3:00 The main differences between trail and road shoes  6:30 The outsole 8:45 The midsole 10:20 The weight of a shoe 15:15 The upper 19:40 Crazy things some do to their shoes 23:00 Underrated feature of trail shoes 25:30 Overrated feature of shoes in general 26:30 When is it time to retire your shoes 32:45 Should you get trail-specific shoes to run on trails 39:10 Trail vs road shoe fit --- AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page  Adam's website at RunMental Adam's Instagram RunMental facebook page Email us with any questions or requests at makingstridespodcast@gmail.com

In this episode of the Making Strides Podcast Aj and Adam have a Q and A with each other in regards to how they are navigating training for themselves, patients, and clients during the Covid-19 pandemic. How does one find enjoyment and stay motivated in the current landscape the running community is in? With gyms closed resources may be limited for strength training. Aj and Adam discuss great alternatives to help get you stronger and resilient. Schedules are crazy with work, kids, school, etc this year. Some are training more because of it. When may it be ok and when should you consider alternatives? This episode is packed with numerous good tips and advice to help you navigate your training right now. Give it a listen and let us know what you think in the reviews! --- 4:15 Finding enjoyment in training during COVID-19 in 2020 9:20 Ways to stay motivated with race cancellations  12:25 What’s your "why?" 13:25 Navigating strength training with gyms closed/restricted 18:30 Frequency and duration of runs this year 23:00 Running alternatives  26:30 Final advice for running during COVID-19 --- AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page  Adam's website at RunMental Adam's Instagram RunMental facebook page Email us with any questions or requests at makingstridespodcast@gmail.com

This is a Solo Strides Episode with Dr. AJ Cohen. A DNF, or “Did not Finish” is the scarlet letter of the ultrarunning world. Many ultrarunners dread even thinking about the possibility of not finishing a race… Some people get sick to their stomach when thinking about a past DNF… They think that they failed. But I’m here to tell you that it shouldn’t be that way. I want to share my DNF experience with you, give you my perspective on it, and see if there might be a better way we can think about a DNF… Read this podcast in blog form, here. AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page  Email us with any questions or requests at makingstridespodcast@gmail.com

This Making Strides Podcast episode is a special one. Our first Solo Strides episode! Adam sits down to talk about a recent time trial his wife did. Her expectations going into it, a brief break down of the time trial, and lessons learned from it are all discussed in this short episode. Adam's website at RunMental Adam's Instagram RunMental facebook page Email us with any questions or requests at makingstridespodcast@gmail.com

On this episode, Dr.'s Adam Schwerdt and AJ Cohen talk about progressing your running in a safe, logical manner to help keep you healthy or get back to training. They talk about progressing as a new runner, an experienced runner, and the runner returning from injury. Discussed in depth are details around the "FDI principle" (frequency, duration, and intensity) and what changes around these factors with an injury. Does the injury matter or do the principles apply globally? Adam also talks about his current injury and the framework he is using to help get himself back in action. This episode is packed with all sorts of great takeaways for runners in all aspects of their running career. You won't want to miss it! Note: Both Adam and AJ have learned about the "FDI Principle" from Chris Johnson of Zeren PT and would like to give him credit as its potential origin.   2:00 Where to start? 6:30 Guidelines for starting 9:15 Playing the long game 10:12 FDI: frequency, duration, intensity 15:00 The 10% rule 18:00 Progression of the healthy runner 20:20 The best question to ask yourself 21:45 Progressing intensity 30:30 What changes with an injury and how Adam is handling his 41:30 Symptom stoplight analogy 43:30 Tendon vs. Bone 50:45 Strategies for the injured runner AJ's website at Up and Running Physical Therapy  AJ's Instagram Up and Running PT facebook page  Adam's website at RunMental Adam's Instagram RunMental facebook page Email us with any questions or requests at makingstridespodcast@gmail.com

Join AJ and Adam in episode 4 discussing various topics around shoes. What are they and where did they come from? Running today is much different than it was nearly a half-century ago. Why? What has changed in the landscape of running? AJ and Adam then dive into talking about the fit process typically seen to lead us into a couple of controversial topics surrounding the process. In hopes of offering some practical information, advice on selecting a shoe(s) is provided. Might not be what you think?... You'll have to listen to find out!   1:20 What is a shoe? 3:00 Running today vs half-century ago 7:00 Fit process  11:40 Over-pronation and what that means 20:00 Cushioning 24:50 How we’d suggest finding a shoe today 30:15 Multiple shoe use may reduce injury 32:20 What we’re wearing  35:20 Where the industry may be headed   Edit: We misspoke in regards to the spectrum of shoes being neutral, motion control, and standard. Listed in the correct order of the purported ability to control pronation they are neutral, stability, motion control. Adam apologized for this as he was mixing up withe nomenclature used in the study with what is out there in the culture of the shoe industry. AJ's website at Up and Running Physical Therapy - https://www.upandrunningpt.com AJ's Instagram - https://www.instagram.com/upandrunningpt Up and Running PT facebook page - https://www.facebook.com/upandrunningpt Adam's website at RunMental - https://www.runmental.com Adam's Instagram - https://www.instagram.com/runmental RunMental facebook page - https://www.facebook.com/runmental Email us at makingstridespodcast@gmail.com

Wow! Episode 3 was a wealth of information. Anyone who has dealt with Achilles tendon related issues or is currently dealing with one will relate to this episode. We highly suggest giving it a listen and hope it can provide you with some insight into the direction you take with your return to training. Adam's take on dealing with this injury has certainly changed and ultimately expanded to include various considerations related to exercise selection in rehab and different training methods prior to as well as during the injury. Unknowingly, this episode turned into many invaluable and actionable pieces of advice around training and Achilles related injuries. Give it a listen and let's make some strides!   1:51 Adam's Injury onset 3:30 Adam's perspective of injury in 2011 6:10 Understanding of Injury after PT/MD visits and treatment 7:00 Fallacies of treatment choice 9:30 What finally helped 10:50 Mistakes in Achilles rehab 13:45 What approach would Adam take today? 17:05 Thoughts on stretching with tendinopathy 18:40 How would Adam change his training with an Achilles issue now? 21:40 Why your glass of water is important 23:50 AJ touches on his experience with Achilles tendinopathy 25:10 Other key considerations   Resources mentioned: Direct access FAQ from the APTA - https://www.apta.org/stateissues/dire... Tendon compression video - https://youtu.be/Xbsc5aJ47iQ AJ's website at Up and Running Physical Therapy - https://www.upandrunningpt.com AJ's Instagram - https://www.instagram.com/upandrunningpt Up and Running PT facebook page - https://www.facebook.com/upandrunningpt Adam's website at RunMental - https://www.runmental.com Adam's Instagram - https://www.instagram.com/runmental RunMental facebook page - https://www.facebook.com/runmental Email us at makingstridespodcast@gmail.com

In this episode of the Making Strides Podcast, Adam and AJ try to tackle various topics from social media discussions in 10sec or less. Not for the faint of heart! Most importantly the pitfalls of seeking advice for running-related issues are discussed. While it's believed everyone is well-intentioned, running-related issues are largely surrounded by a bigger picture that must be addressed. Topics surrounding strains, speed work, cycling, lack of progress, and shin splits are touched on in this episode.   1:30 Why social media isn't always the best for answers 6:00 calf strains in "10sec" 10:40 Speed work when not racing. Is it relevant? 14:05 Benefits of cycling for running. 16:40 Why am I not making progress? 18:40 Shin splits "cured in 10sec"   AJ's website at Up and Running Physical Therapy Adam's website at RunMental   Watch this episode on YouTube!